Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Place the barbell across your upper back, step back from the rack, and set your feet slightly wider than shoulder-width.
• Brace your core, push your hips back, and bend your knees to lower your body under control.
• Descend until your thighs are at least parallel to the floor while keeping your chest upright and your heels planted.
• Drive through your mid-foot to stand back up, pushing your knees outward as you return to the start.

Common mistakes

• Allowing the knees to collapse inward during the descent or ascent.
• Lifting the heels off the floor, which shifts the weight onto the toes.
• Rounding the lower back at the bottom of the movement, commonly known as a butt wink.

Frequently asked questions

How deep should I squat?

You should squat until the crease of your hips is below the top of your knees, provided you can maintain a neutral spine.

Should my knees go past my toes during a squat?

Yes, letting the knees travel past the toes is natural and necessary for most lifters to achieve full depth while keeping the torso upright.

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